April 22, 2011

Friday 110422

"I am submitting this photo to honor my Assistant Chief Rick Smith, who will retire on Friday, April 29, 2011 after more than thirty years in law enforcement. Chief Smith has been an avid, passionate CrossFitter for two years and has lost 45lbs and is no longer on medications for high blood pressure and high cholesterol. And at 61 years of age he continues to hit PR's at CrossFit Mansfield (TX). I hope you post this photo of a good man and a great leader who has done so much to promote fitness and CrossFit for our area LEOs." - Mike Deavers

Congratulations Chief Smith!! Happy retirement.
Keep it up, you have come so far. And thank you for being such a great advocate for Crossfit and fitness in general for our LEOs.

Comment #7 - Posted by: Marc at April 21, 2011 5:37 PM

Congratulations on a life well spent Chief Smith!
Great picture of great intensity!

Comment #8 - Posted by: Jarrod at April 21, 2011 5:39 PM

56 yrs 5'10 170lbs
2k...8:04

Comment #9 - Posted by: demps at April 21, 2011 5:40 PM

Whats a sub for this?

Comment #10 - Posted by: Doyle at April 21, 2011 5:41 PM

I retired from Irving PD last year and worked with Rick for several years while he was there. Since Irving PD started CrossFit 3 years ago, I've run into Rick several times at DFW PD and our "old time talk" discussions always eventially lead to CrossFit. What a great testimony for how Law Enforcement, Fire and Military benefit from the program.

Comment #11 - Posted by: Steve Farish at April 21, 2011 5:45 PM

Sub is 200 shin to chin sumo deadliest high pulls with an oly bar followed by a nasty case of DOMS. Damn auto-correct. I'm leaving it.

Comment #12 - Posted by: SDHPs at April 21, 2011 6:02 PM

Just wanted to say a big thanks to Jay and St. Pete's Crossfit. I have been following the main site for about 18 months here at home in Newfoundland, Canada but I haven't been able to actually visit a Crossfit gym before. While visiting my snowbird parents in Florida I was able to get in several WOD's early before my wife/kids got on the go. It was a lot of fun and Jay (and Wendy) along with their members were very welcoming and helpful!!!

Comment #13 - Posted by: Doug 6'6"/260/40 at April 21, 2011 6:07 PM

I could watch Carl and Kelly videos all day!!!

Comment #14 - Posted by: Sandy at April 21, 2011 6:24 PM

Great work, advice from a former college rower...bump the rate, it looked in the vid like you were rating somewhere around a 27/28 try it next time around 32-34spm just my 2cents

Comment #15 - Posted by: Jb at April 21, 2011 6:25 PM

That guys is an MMA fighter not a UFC fighter. MMA is the sport UFC is the number 1 promotion. He has never fought in the UFC.

Comment #16 - Posted by: jshep 25/6'1/210 at April 21, 2011 6:26 PM

8:48

Comment #17 - Posted by: Sue Ady f/42/127 at April 21, 2011 6:29 PM

8:57. Back was hurting so I didn't push it too hard. Lame.

Comment #18 - Posted by: John Viola at April 21, 2011 6:37 PM

Enjoy your retirement Chief!

Comment #19 - Posted by: freddy camacho at April 21, 2011 6:42 PM

#16 Regardless of whether he has fought in the UFC he had some very interesting points; I am not a fighter myself but anyone who has the courage to get into an organized fighting event with this kind of outlook has my respect.

Comment #20 - Posted by: clamb at April 21, 2011 7:15 PM

Yowza, could you have found a bigger beast for the 2K row demo? Tip #1 is be 6'6" and 230lbs!! Smokin' time, Scott.

Comment #21 - Posted by: gaucoin at April 21, 2011 7:49 PM

Chief Smith,
From CrossFit East, thanks for suporting the need. And all the best to you. THANKS for your service.

Comment #22 - Posted by: tj at April 21, 2011 7:51 PM

5" uphill. That's just crazy! Strong work chief!

Comment #23 - Posted by: Shane at April 21, 2011 7:58 PM

6:32 on the three damper setting. I started getting tunnel vision towards the end. Enjoy retirement chief.

Comment #24 - Posted by: Noel min at April 21, 2011 8:05 PM

Congratulations to Chief Smith! A great example for all of us in public safety.

(And I love the image of a police chief dragging fire hose uphill.)

Comment #25 - Posted by: Adam Thiel at April 21, 2011 8:06 PM

nice work Scott

Comment #26 - Posted by: Matt Wilson at April 21, 2011 8:15 PM

9:04

Comment #27 - Posted by: hillmang at April 21, 2011 9:00 PM

7:24

M.37.175.5'10"

Comment #28 - Posted by: DomH at April 21, 2011 9:08 PM

So awesome. Get em Rick. I hope I'm going at your speed when I reach your age. Congrats to you, good luck in the future, and thanks for being an inspiration. People like you touch more lives than you'll ever know.

Comment #29 - Posted by: Bobby at April 21, 2011 9:19 PM

So awesome. Get em Rick. I hope I'm going at your speed when I reach your age. Congrats to you, good luck in the future, and thanks for being an inspiration. People like you touch more lives than you'll ever know.

Comment #30 - Posted by: Bobby at April 21, 2011 9:19 PM

I'm somewhat new to crossfit.. was a college athlete though and wanted to try this switch things up and get some more athletic results than just lifting.

But, On days like this what do most of you do besides the WOD?

I wish they had the next days wod up sooner, so I could do a little extra lifting and know I'm not doing the same thing that will be done the next day.

How often do you guys do hand stand pushups when the aren't rx'd?

thanks

Comment #31 - Posted by: matt at April 21, 2011 9:34 PM

Congrats Chief Smith and thanks for your commitment. Hope you have a fantastic retirement.

1st use of burpees- Forgot to post this yesterday, but yesterday was the 6th anniversary of the 1st CF WOD to include burpees, 4/21/2004. We've all been loving AND hating them ever since.

Matt, comment 29- If you want to do extra, work on your weak movements. I work on jumprope or rope climb, ring stuff, GHDs, and sometimes extra free weights.

Comment #33 - Posted by: NAMWIZ at April 21, 2011 9:57 PM

oops. I meant 7th anniversary of burpees. 7th.

Comment #34 - Posted by: NAMWIZ at April 21, 2011 9:57 PM

Matt- Old schoolers would tell you do nothing extra... the WOD should be hard enough...However, if you must here are a couple ideas: first thing I do is the CFWU- all 3 rounds (look in the FAQ for the whole explanation)...that's typically what my daily warm up looks like... good thing is that when GHD situps come up in a WOD, I don't have to scale down. I can even scale up to GHD situps, if I feel so inclined.

Recover, walk around, or active stretch for a few minutes. How do you feel now? Good? Work your goats. Handstands or HSPUs, DUs, Muscle Up progressions, whatever... just don't overdo it, you never know what's going to rear its ugly head tomorrow. If you have muscular weaknesses, work them... see KStarr's mobility WOD for some great examples of what to do.

For me, I try and work HSPUs one day per week, at a minimum. I try and do as many in 10 minutes as I can possibly do, it's still not a lot- I took that one from one of the extremely fit women's Games athletes- sorry to forget who...

These are some things you can think about... like many of us, I don't do these things consistently enough. Maybe I should. Thanks for the question. You just motivated me!

cool now at the end of the career the weight is off, less tax money for his health.

Comment #37 - Posted by: P at April 21, 2011 11:15 PM

8:07 M/36/5'8"/216

Comment #38 - Posted by: MrClean at April 22, 2011 12:15 AM

Salutes to Chief Rick. Makes me sad at some level seeing how people from other countries promote and are getting more and more into crossfit and in my country people laugh at me when I tell them how I workout. Well maybe they haven't grown enough to understand it :)
I'm so happy I have this site - even with no instructor and crossfit gym I've learned a lot.

Keep it up !

Comment #39 - Posted by: Vasil at April 22, 2011 1:16 AM

Dude, I hate this...
I'm 5'7" and there's just no way in hell I can compete with people that are taller than I am.

If go full blast I can do 500 meters in 1:28, but then I'm about to die. I can't stay at a pace around 1:35 for that long, I'm to short. I'm 5'7" and there's just no way in hell I can compete with people that are taller then me.
In order to do so I have to increase my frequency so much I'll look like a mongoose thats jacked up on speed.

Comment #40 - Posted by: Freddie at April 22, 2011 2:05 AM

7:35

Comment #41 - Posted by: Carl at April 22, 2011 2:23 AM

God Bless Chief and thank you for your service. Keep it going and enjoy a well deserved retirement. 3, 2, 1 GO!!!!

2k- 7:30 flat with 10 Damper setting. Really need to put in time on finding the proper damper setting for me based upon power output. My wattage is like a bad bar graph-just tragically all over the place

Great weekend to all!

Comment #56 - Posted by: Josh at April 22, 2011 5:17 AM

6:50

Fell off the rower at end!!!

M/45/170lb

Comment #57 - Posted by: neil davidson at April 22, 2011 5:22 AM

Love the WOD and great video Scott. Watch it again and notice how your hands drop towards you feet? try and keep the chain and handle level. Any direction other than in and out is wasted movement. Great time but I see you shaving off more soon. Love it. Kust nit picky stuff. You are still a monster. - Greg / C2

Comment #58 - Posted by: Greg Hammond at April 22, 2011 5:34 AM

7:10:2

Still pumped up from last weekend's cert!

Comment #59 - Posted by: Rich Burke at April 22, 2011 5:36 AM

Nice to see Kelly and Carl have not shunned the Inov-8s for the gimmick shoes others have been wearing!

Much respect and best wishes in retirement bro!!
We live this ever day, we do not brag about it, it's just who we are and we'd have it no other way. Our competition is surviving while doing our job. Our level of fitness just insures we live another day to run into a burning building and hopefully save a life. Get fit people and live a long healthy life for this journey is all we know today, so get the most out of it you can...
Enjoy Life, Chris L. (22yr. Firefighter)

Comment #65 - Posted by: Chris L at April 22, 2011 6:06 AM

SDHP with the bar sub 6:32, that was fun.
last time this came up I had to sub also and was 9:14.

Comment #66 - Posted by: jef at April 22, 2011 6:15 AM

Rx'd 7:49

Comment #67 - Posted by: Alan M/45/180# at April 22, 2011 6:26 AM

7:45

M/29/5'8"/178

Comment #68 - Posted by: Duane at April 22, 2011 6:33 AM

First time on the rower. Only one in the YMCA I go to and it is an ancient piece of crap with sound effects and everything, very annoying! It only allowed you to row programs, so I rowed a 5000 meter in 10 minutes.

After reading some of the comments on here I'm not sure how accurate that is, so don't think I'm trying to pull anything over on anyone.

Comment #69 - Posted by: warecreek at April 22, 2011 6:44 AM

no rower, subbed 200 SDHP w/45 lb bar
10:51

Comment #70 - Posted by: Jason Crocker at April 22, 2011 6:56 AM

I know crossfitters like cranking the damper up to 10 since it seems harder, but everyone posting that they did this at a 10 damper should really consider doing their next 2K at a much lower damper - say 5. I think you'll be surprised at how much better it will go! Much easier to maintain proper rowing form and optimal stroke rate.

Congrats to Scott Amory! That's an outstanding time for a non-competitive rower!

I did a 2K last week after the WOD: 7:12.

M/74"/210

Comment #71 - Posted by: Travis H. at April 22, 2011 6:59 AM

Way to go Chief Smith! Very inspiring!

#35 Freddie - Tell that to Rob Orlando, who is 5'8".
As a moderately tall person (6'0") with really long arms, I sometimes muse on the increased difficulty of pull-ups (for example), because I have more distance to cover in my pull. However, I can't let myself fall into that mindset.
If I feel deficient in an area, I need to train specifically to overcome my weaknesses and not chalk it up to genetics. I am simply trying to be the best that I can be.

By the way, your row times are much better than mine. Good job!

Comment #72 - Posted by: Augustus at April 22, 2011 7:14 AM

M/42/255#

8:20

New to CF. Not feeling to bad about this one.

EW

Comment #73 - Posted by: Eric at April 22, 2011 7:22 AM

9.23 on damper 6

Comment #74 - Posted by: NAMWIZ at April 22, 2011 7:23 AM

7:21.7 pr

This was a new pr by 8.8 sec. This is hysterical since I haven't logged anything on the Concept 2 since January! Setting pr's without any practice is a strong testament to the Crossfit routine.

Comment #75 - Posted by: flyman/m/43/206/6' at April 22, 2011 7:25 AM

Regarding damper comments... every machine is slightly different and it is impossible to compare if you just report your damper settings. The important number is the drag factor as this will be uniform accross machines.

To deterimine drag factor on a PM3 or PM4:
1. Press Menu|Back until the Main Menu is displayed. 2. Select More Options. 3. Select Display Drag Factor.

Recommended drag is between 100 and 140. This is going to be around 4-8 damper. I prefer the higher end of the range.

Comment #76 - Posted by: flyman/m/43/206/6' at April 22, 2011 7:30 AM

My rower is not a concept and doesn't measure meters. Any help with a general idea of how many calories this might be?

Comment #77 - Posted by: Kelso at April 22, 2011 7:31 AM

9:46

Comment #78 - Posted by: Hale at April 22, 2011 7:32 AM

Drag that LDH!!!

Comment #79 - Posted by: FFW at April 22, 2011 7:41 AM

As Rx'd
7:45 on 6 damper, avg. watts around 125 or so.
That was my first time ever rowing, I'm pretty happy with it. Looking forward to these workouts in the future!

Comment #80 - Posted by: Will 18/M/5'8"/175 at April 22, 2011 7:47 AM

7:10.6 (26 s/m)

New gym PR by ~3 seconds, but its 11.2 seconds off my lifetime PR of 6:59.4 that I set in a local rowing competition back in January.

Did a little bit of experimenting with things today. Set the damper a little higher than I usually do and tried to pace things (1:44 splits was the goal) rather than come out guns blazing like I normally do on these.

PR by 2 seconds for this lightweight short-limbed guy -- I'll take it!

Great video today; excellent review of rowing fundamentals and a solid performance by Scott to set an example. Thanks also to Greg Hammond of C2 for his comment reminding us to keep the chain and handle level.

I'm perplexed by this defense of the Games-standard pushup. I remember back in the day when Coach was asked to justify the kipping pullup. He went to the gym, picked an athlete, got out a stopwatch, and determined empirically whether regular or kipping pullups produced more power.

Comment #98 - Posted by: Latham at April 22, 2011 9:24 AM

300 workout: 15:42

Comment #99 - Posted by: casiz at April 22, 2011 9:45 AM

Tough!

30 y/o, 262 lbs

Time = 8:44

Comment #100 - Posted by: Rene M at April 22, 2011 9:47 AM

8:08 as Rx

Comment #101 - Posted by: Ken 30/M/5'8/170 at April 22, 2011 10:05 AM

F/42/149/5'6
7:54

Comment #102 - Posted by: JuliAnn at April 22, 2011 10:07 AM

Sub 1 Mile run: 7:53

Comment #103 - Posted by: Jaci Millsap at April 22, 2011 10:12 AM

7:49 (damper=5)

Comment #104 - Posted by: coyo at April 22, 2011 10:21 AM

7:45 (damper on 5)

Comment #105 - Posted by: mlt at April 22, 2011 10:38 AM

7:14 (damper on 5)

Comment #106 - Posted by: Mick 41/5'8"/165 at April 22, 2011 10:44 AM

8:04

Comment #107 - Posted by: jo at April 22, 2011 10:46 AM

Did yesterday's Games Open WOD:

7 rds+ 5 cleans+ 2 TTB

Killer WOD, seemed like a long time before the beep, beep of my watch!!

m/37/6'1"/205

Comment #108 - Posted by: Rough Robbie at April 22, 2011 10:58 AM

9:24

Comment #109 - Posted by: Andy Reiman at April 22, 2011 11:00 AM

m/22/69"/190

2k row: 7:04 holy cow that CRUSHED me after a morning on the Obstacle course (a most humbling experience)...

Thanks a lot Mitch! That's a good starting point. The hard thing has been to try to figure out how much damper my rower has (it's not adjustable). I'm not sure how the power generated compares, as I would guess that's where the computer on my rower "measures" the calories. It seems like hitting a moving target, but I think that's a good rough estimate. Is everyone else getting about 120 cals?

so, i guess Mr. Jackson Jr. fears technological progress and the remarkable versatility of new Apple products. for the sake of consistency, i hope he uses carrier pigeons and the US postal service to deliver his correspondence. oh, and he also hates the environment for wanting to use so much paper (sarcasm).

this is in my wheelhouse.... but that doesn't make it any more enjoyable for me to do. I was feeling much the same way about this 2k as I have for many erg competitions or erg tests I've done in my previous life... nervous.

Anyway... 7:31.4

This would be a pb for my post-rowing life that started around 15 years ago.

This is one I didn't have to scale. Like to see results from some more folks in my age bracket.

9:04 damper @ 6

m/68/74"/205

Comment #133 - Posted by: dhopeiii at April 22, 2011 1:58 PM

9:24 at level 10 resistance. Kept my speed around 36-40 spm. Male-5'8"- 53- 185# - never really rowed for time before- my 4th month doing CF yesterday's workout had me pretty spent- glad for this one today , was able to just sit down and crank it out- I am overwhelmed at some of these numbers people are posting- motivation to get better ! Cannot imagine going that fast ! Mike

@Callum #153
There is no Rx'd damper setting and its not a resistance like a weight. Think of the damper more like a bicycle gear, if you're strong but slower chose a lower gear (higher damper setting towards 10). If you're light and quick chose a high gear (lower damper setting towards 1). Alot of Crossfitters keep it in the middle somewhere.
Ultimately, everyone rowed a distance of 2K for time regardless of the damper setting.

8:43.6 Damper 10. Should have set damper a little lower to keep a consistent power output. Metcon improving. Looking forward to Saturday's wod.

Comment #183 - Posted by: JDM at April 23, 2011 4:29 AM

22/m/140lbs
10:42

I had trouble staying focused with this one, I found it easy to zone out and not push myself. Maybe I just had a bad day or I suck at rowing haha

Comment #184 - Posted by: Alex W at April 23, 2011 5:02 AM

22/m/140lbs
10:42

I had trouble staying focused with this one, I found it easy to zone out and not push myself. Maybe I just had a bad day or I suck at rowing haha

Comment #185 - Posted by: Alex W at April 23, 2011 5:02 AM

m/28/5'8"/193

Sub'ed 1 Mile Treadmill Run - 2 Degree Incline

6:56

Comment #186 - Posted by: Justino at April 23, 2011 6:11 AM

Congrats to Asst Chief Smith. Awesome representative of commitment to a noble profession. You demonstrate that commitment not only in a long career but your commitment to getting in shape and staying with crossfit.

The estimated time to completion display is great, I only discovered it recently. Makes it easier to keep a good pace. Did my best to keep it at 7:30 throughout, then increased slightly the last 200.

Comment #242 - Posted by: slowwweak at April 27, 2011 6:39 PM

as rxd
7.33.5

Comment #243 - Posted by: Jonblaze at April 28, 2011 9:43 AM

8:16 damper7

Comment #244 - Posted by: gerschey at April 28, 2011 10:25 AM

8:24

200 sdlhp 20k

Comment #245 - Posted by: zenoperegrinus at April 28, 2011 10:40 AM

6:58

Damper 6. Happy to beat seven minutes...this one really had me puffing at the end!! Would like to get 6:40 at some point.

M/26/5'11''/195

Comment #246 - Posted by: Kent at April 28, 2011 1:47 PM

7:45.3 Damper=4

1st 2k for time! Goal was sub 8min. Started the first 400m a lil too fast then found a good pace.

Comment #247 - Posted by: JesseH at April 28, 2011 1:53 PM

7:21 as rx'd

Comment #248 - Posted by: scugs at April 28, 2011 3:13 PM

WU
2K row
7:48.3
done on 04/28/2011
M/50/197#/72"

Comment #249 - Posted by: RB at April 28, 2011 5:26 PM

WOD #77 - Done on 4/28. Finally broke down and got a gym membership at a local Globo. Sorry CrossFit, but just can't afford a box membership right now. On the plus side, the gym is CF friendly. First time on a Concept 2 and I gotta say, I enjoyed it. Did this with the damper between 4 and 5.